Thursday, 061914

1st Session: 
A. Back SqT - Week 1 Day 2
1x10 @60
1x8 @65
1x8 @70
1x8 @75
B. Power Snatch x 2 + OHS x 3 ; build 
C. SqT Clean x 2 + Push Jerk x 1 + Split Jerk x 1 ; build 
D. 10 min on Bike @60%

2nd: 
A. Push Press  Cluster. 2.2.2 ; build in this cluster 
B. MAP Training - Sustainability Focus 
amrap 12
300m Row 
20 GHD Situps
10 Burpee Box Jump Overs (30/24)
3-5 Muscle Ups (UB sets important here)
rest 4 min 
amrap 12
3-5 Muscle Ups (UB sets important here)
200M Run
40 Double Unders 
12 KB Swings (heavy)
rest 4 min 
3 min max calories row

Thursday, 051514

1st. 
A. EMOM x 8 
SqT Snatch + 2-3 OHS @70-75% of 1RM Snatch
B. SqT Clean + Push Jerk x 2 - build to max 
C. EMOM x 10 
20 Double Unders + 10/7 C2B 

2nd session: 
A. Bench Press - 5RM + 1x5@90% of A 
B. 3 rounds increasing intensity each round
70 double unders
20 hang power cleans @ 95/63#
20 burpees over barbell
20 box jumps, 24/20”
20 wall ball, 20/14#
rest 5 minutes bt. rounds 
+
DB SA Row 8-10 Reps x 4 sets each side; HIGH PULL ON THESE, with twist at top. 

Monday, 012014

Mel

am: 
A. 
:30 on Hard
:30 on easy
x 12 min on AD
B. Strict Press- build to 2RM in 10 min
C. Push Press - build to 5RM in 10 min

pm: 
A. SqT Clean Complex: SqT Clean + Hang (below knee) SqT Clean + Hang (above knee) SqT Clean + TnG SqT Clean - built to max in this complex
B. 
amrap 10 @90
10 OHS (95/63)
10 Box Jumps (24/20) - step down
10 T2B
rest 4 min
amrap 10@90
5 cal AB
10 Front SqTs (95/63)
20 Double Unders

BLEND:
A. Push Press
B. SqT Complex
C. both AMRAP's above